Wanna know how to build muscle and lose fat fast at the same time? Well today, I’m gonna teach you how to do it! Trying to gain muscle fast or lose weight fast? Whichever you’re looking to do I teach you how to do each, I also show you my best diet tips here too. Check out my workout and diet below.

(just google these and look at the pics if you don’t know what they are, none of them are complicated)

Monday: Chest
– Bench press 4×6 (4 sets, 6 reps per set)
– Dumbell fly 4×8
– Decline bench press 4×6
– Tricep pushdowns 4×8
– CARDIO: 15 min intervals on treadmill

– CARDIO: 15 min intervals on bike

Wednesday: Back & Biceps
– Deadlift 4×6
– Seated row 4×8
– Lat pulldown 4×8
– Barbell curl 4×8
– Dumbell curl 4×8
– CARDIO: 15 min intervals on treadmill

– CARDIO: 1 hour playing football outside with friends

Friday: Legs & Shoulders
– Squat 4×6
– Leg press 4×6
– Leg extension 3×10
– Leg curl 3×10
– Calf raise 3×10
– Shoulder press 4×6
– Front raise 3×8
– Side raise 3×8
– Rear delt fly 3×8
– CARDIO: 15 min low intensity (level 4) on treadmill (you don’t need to do high intensity cardio on leg day)


This is what I ate yesterday. I change it a little every day but this will give you a general idea of what I eat.

Breakfast: Fruit and vegetable smoothie (hemp milk, banana, frozen fruit, kale, lettuce, hemp protein powder), and oatmeal.

Lunch: Nut burger (from Whole Foods frozen aisle) with lettuce, tomato, slice of avocado, and rye bread.

Dinner: Bowl of quinoa, black beans, lettuce, cucumber, mushrooms, and corn.

Netflix-watching snack: Small bowl of blueberries, 1 banana, and a D’s Naturals protein bar you can get here (not an affiliate link and I’m not sponsored by them, I just like them): https://www.dnaturals.com/collections/no-cow-bars

I also recommend supplementing Vitamins D3, K2, and B12.

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  1. How to dress well video coming out next week…


    Don't forget to follow me on Instagram @iambasedzeus

  2. im honestly not strong enough to work out just two muscles for an hour so i do all of it in one gym sescion

  3. funny, informative, to the point.
    Woah, you dont get stuffs like these nowadays (y)
    nice work

  4. or you can just water fast a week or two to get skinny and then start jogging to get the pack, like I did. WAY easier!

  5. Bro, I used your advice "when approach a chick, just say some random shit but act confident" in a house party and it worked. You are a crazy smart motherfucker!!!!!!!!!!!

  6. this is the realest youtuber ik. Gets to the point and doesnt bs or ramble about useless shit

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